Minerals of life: 10 foods containing the highest amount of magnesium

Magnesium is rightly called the mineral of life, because without it our body could not make any movement. It is crucial for the work of the nervous system and the muscles, but in most of the adults it is lacking. To increase the magnesium intake, let the following groceries on your plate daily.

1. Almonds
   In 30 grams of almonds there are 105 milligrams of magnesium. Also, almonds are rich in vitamin E, an antioxidant that maintains immunity and helps maintain eye health. They contain proteins that make you sit down and help you with attenuation. Omega-3 fatty acids that are also present in almonds are great for your heart.

How is it best to eat them? Take a handful of almonds for a healthy snack or add them to the salad.

2.Seeds sunflower
In 30 grams of sunflower seeds have 128 milligrams of magnesium. Seeds of sunflower are a very good source of calcium and polyunsaturated fats that help lower bad cholesterol in the blood when consumed moderately.

How is it best to eat them? You can eat them as a snack, but be aware that most of the packaged sunflower seeds contain lots of salt. Therefore, it is better to buy raw sunflower seeds which you will spin themselves, and you can additionally saline them.

3.Bananas
One banana contains 22 milligrams of magnesium. Bananas that are still a little green are one of the best sources of resistant starch, healthy carbohydrates that will make you sit and accelerate metabolism. Bananas also have potassium-electrolytes that help reduce blood pressure.

How is it best to eat them? The options are innumerable - make smoothes, cut the banana on circles and add it to the oatmeal, place them on the piece of bread that you will first spread with peanut butter or simply peel the banana and eat it.

4.Cashew
30 grams Cashew found 89 milligrams of magnesium. One serving Cashew allows nearly 10% of the recommended daily amount of iron. These nuts are also a good source of folic acid and vitamin K.

How is it best to eat them? Eat yourself as a delicious snack, but it is better to buy unsaved. Add them while fried or in the salad.

5.Pumpkin seeds
In 30 grams of pumpkin seeds are 74 milligrams of magnesium. They are a good source of nutrients, monounsaturated fats that are good for the heart, and they do not run out of protein.

How is it best to eat them? For fiber and proteins, pumpkin seeds are great snacks for those who want to lose weight. Fry them in the pan until they get a golden brown color and do not start firing. About four minutes, then move them to baking paper. Shake them occasionally until completely cool. Pumpkin seeds are also a delicious additive of salads.